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When Aikido instructor Elliot Freeman discovered martial arts as a teenager, his interest knew no bounds. He searched for and attempted to master as many forms as he could find, including Kendo, Tae Kwando, and sword. When he heard rumors that the mysterious style known as Aikido could grant practitioners the ability to throw people across the room without touching them or secretly attaching their pant legs to a trebuchet, he knew he found what would be the bedrock to his entire career. He eventually studied under acclaimed Aikido masters, earned top ratings in the National Karate Assocation and American Karate Association, and formed various programs and dojos. In 1993 Freeman journeyed to St. Louis to study with action-film star Sensei Steven Seagal at his Aikido summer camp. Seagal became so impressed with Freeman that he asked him to open a new school in St. Louis. Freeman readily agreed, founding Three Rivers Aikido where he still acts as chief instructor alongside many other Master Instructors. Freeman, along with 12 other Aikido instructors, welcomes students of all ages to come and train within the 3,500-square-foot dojo.
In addition to the martial-arts training offered at the dojo, Yoga instructor Alyona Komolova, a former Russian ballerina, offers classes to help students increase flexibility. Tai Chi Instructor Justin Meehan, a martial-arts veteran of 38 years, instructs attendees in tai chi, a relaxing flow of prescribed motions that balance body and mind.
Master Ken O'Neill, who has been practicing martial arts since 1969, and has experience with Aikido, Mauy Thai, Filipino Kali-Escrima, jujustu, Russian Systema, and more.

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Doctor of Chiropractic Matt Berman’s abilities have made him somewhat of a celebrity, if his clientele is any indication. In addition to the clients at his private practice—Berman Chiropractic & Wellness—Dr. Berman has performed chiropractic therapies for celebrities including musicians, athletes, and dancers. And despite his precise expertise, his office doesn’t have a clinical feel. A stone wall and relaxed ambiance reminds visitors more of a spa than a doctor’s office.
But Dr. Berman does know a thing or two about clinical settings; he began his medical career working in a hospital, where he observed that patients sustained themselves with long-term medication, too-frequent surgeries, or sugarcoated multivitamins. By contrast, when he began working in a chiropractic office, he recalls that “people were getting better without the use of drugs or surgery.” Inspired by his initial brush with chiropractic, he now combines holistic health services such as spinal-decompression therapies and weight-loss programs with an eight-person massage team that offers 14 different modalities. Dr. Berman, along with Dr. Craig Connor, are members of Professional Sports Care, a chiropractic sports medicine organization that provides services to PGA tour players and professional golf programs.

When Alive magazine publisher Elizabeth Tucker first thought about LASIK surgery as an alternative to the glasses she had worn since second grade, she didn't think it was an option. She feared the cost, worried about the time off work, and was unsure about how safe the procedure would be. Luckily, numerous friends told her about the transformative effects of their own procedures, and she finally decided to take the plunge at Crown Vision Center. There, a team of board-certified ophthalmologists, optometrists, and surgeons put Elizabeth and other patients at ease as they correct corneas with trained hands and cutting-edge equipment, boasting a 99% surgery-success rate. Elizabeth is now glasses-free and doesn't regret a thing. "It's been life-changing for me," she says in a video on the laser center's website, "I would recommend it to anyone."

To join a class at Urban Breath Yoga is to join a family of fellow students and encouraging mentors. The studio's blog tells you just how tight-knit the community is: birth announcements alternate with featured member bios, and the vibe is always congratulatory. And, far from being isolated, the group seeks out new practitioners with lessons that cater to yoga beginners. There's a yoga basics class that covers the fundamentals of hatha poses, a beginner series that meets for four weeks, and even a free two-hour intro session.
From these classes, students can progress to more advanced hatha and vinyasa techniques, such as inversions and folding your mat into an origami swan. The studio also hosts specialty workshops on prenatal yoga, as well as teacher-training classes, children's classes, and immersive yoga weekends.

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On paper, at least, nothing looks out of the ordinary about Hasna Atry’s yoga class. She starts her students off with sun salutations, then takes them through a series of lengthening stretches, breathing postures, and guided meditations. When that’s over, everyone paddles back to shore.It’s that last part—the part about being out on the water—that tends to throw people. But that’s what separates SUP yoga from your typical studio-based yoga class. As one of the SUP yoga experts at Seattle’s WASUP Yoga, Atry specializes in finding the common ground between traditional yoga practice and stand-up paddleboarding.So, just how different is a yoga class on the water? Atry likens it to “seeing a really awesome movie for the first time. It can be a thrill without being a high-risk activity.” Sara Laimon Luke of Wisconsin’s Koha Yoga tends to agree. “Once you try [yoga poses] on the board,” she claims, “your whole life is changed.” Curious to learn more, we asked these floating yogis for some tips on what to expect during a typical SUP yoga class. Balancing is Easier Than You Think“Some people think they have to be doing SUP yoga for a long time” in order to get the hang of it, Laimon Luke says, “but you can be a beginner.” People with stand-up paddleboard experience may be at a slight advantage, but it doesn’t take long for novices to find their sea legs. Atry notes that “curiosity” and “adventure” are common reasons for newbies to give SUP yoga a try, and she promises that people usually get over their nerves within a few minutes.Age Isn't a Big FactorWhile kids will want to check the minimum-age requirements (paddleboards don’t come with training wheels), most SUP yoga companies welcomes adults of all ages. “We’ve had a number of students come in and enjoy their 70th birthdays,” says Atry, which proves that you’re never too old to try something new.You Probably Won’t Fall Off Your Paddleboard
Paddleboarding might seem like an activity that results in a lot of unintentional splash landings, but that simply isn’t the case, according to Atry. If that’s not enough to appease your fears, Laimon Luke notes that her SUP yoga students are even less likely to topple over than her regular paddleboarders. “Less people fall off during yoga because they’re so focused,” she explains.Yoga Feels a Little Different On the Water
“It’s definitely training different areas of your muscles,” Laimon Luke explains. “Some of the most simple poses on the ground are some of the hardest you can do on the board.” Atry supports that assessment, admitting that some postures just aren’t feasible on a paddleboard. “I like to offer two points of balance,” she says, as having just one foot on the board can be really challenging.Disciplines May Vary
SUP yoga isn’t restricted to one or two styles. Each of WASUP Yoga’s six instructors, for example, draws on a unique mix of disciplines (Atry tends to favor Hatha poses). Laimon Luke and Koha Yoga usually stick to Vinyasa, and some instructors may even incorporate the paddle into certain poses.Clearing Your Mind Is a Piece of Cake
Concentrating on yoga poses, it turns out, becomes easier when you move out on the open water. Atry goes so far as to say that “it’s kind of cheating. You’re much further away from your troubles than you’d imagine … Your mind can’t be on the grocery list.” The Setting Is More Scenic Than Your Local Studio
“It’s such an honor to provide people a vacation in their own backyard,” says Atry. WASUP Yoga classes float out on Puget Sound, and she notes that the setting—complete with harbor seals—often makes people forget that they’re standing on top of boards.For the Best Session, Prepare Ahead of Time
It’s always a good idea to check with individual instructors for specific class requirements. Atry, for example, requires her students to know how to swim, while Laimon Luke allows non-swimmers to wear life jackets. She also recommends wearing layers and not eating two hours beforehand. Both instructors, of course, advocate having as much fun as humanly possible. After all, it’s not every day you get to practice yoga under an open sky.

No matter what your age, getting fit can seem like a herculean task. And when you’re nearing the hill—or already over it—the challenges seem to stack up. Can you really lift the same amount of weight as a college-aged kid? If you don't yet feel fit enough to run, is walking good enough? Is there any point to just now starting a fitness regimen?The answers: yes, yes, and definitely. Exercise for women over 50 is a vital part of maintaining and possibly improving health. Hard though it may be, pretty much everyone is capable of working out. Take Mary Murphy, a 52-year-old dental assistant from Maryland who didn’t develop an regular exercise routine until later in life. “I’ve always enjoyed exercising but wasn’t as religious about doing it,” she said. “It was after I had [my third child] that I got pretty serious. I put him in the bouncy seat, and I started with doing the treadmill. First I was able to do 1 mile and I was so excited, then I was able to run 2, and then I did a 5K.” Over the course of a decade, Murphy gradually ramped up her fitness routine to where now she’s doing an intense workout four days week. And it’s paid off for her, just like it can benefit every other woman. Below, learn why fitness should be a vital component of middle-aged life and why forming a routine isn’t the impossible task you might think it is.Before You Get Started1. What to watch out forMurphy’s no fitness authority—she just read a lot and sought out experts to direct her to the best exercises for her body.“Because of my past injuries, I was told that running is not the best thing for me,” she said. “It’s very jarring on your body, all that pounding. That being said, I was also told that if you’re literally going to run or do nothing, then you should run. But it’s probably better for you to walk or ride a bike or swim.”Doctors, physical therapists, and personal trainers can advise you on working out without exacerbating existing medical conditions. For example, if you have joint problems, symptoms of osteoporosis, or any risk factors for heart disease, a physician should guide you toward exercises of lower impact or intensity.2. What to look forward toA consistent fitness program can lower your risk of suffering heart disease, diabetes, strokes, and osteoporosis. Some women also report that stress relief from exercise helps them manage menopause symptoms such as sleep problems and mood changes.It can help you strengthen bones and maintain a healthy weight, too. Working out is especially good for controlling the abdominal fat that can accumulate around menopause. Murphy uses her fitness regimen in part to maintain her slim figure—”I just really liked to eat,” she noted—and most recently added more weight training to help strengthen her bones.Once You Get MovingAny physical activity is good for you. But many health organizations recommend a three-pronged approach to exercise for women over 50:
1. AerobicsCardio exercise is Murphy’s bread and butter. “Would you be more excited to run a 5K or lift some weights? I feel like hitting a goal is very rewarding and makes you feel good about yourself and makes you keep going,” she said. “It’s probably harder to be like, ‘Oh, I’m going to lift 10 pounds or 15.’ How do you get the sense that you’ve reached [the goal] for satisfaction or reward?”She usually attends two intense 45-minute spinning classes a week. That’s more than what the Department of Health and Human Services expects for healthy adults: at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous aerobic activity a week. But you can more easily ramp up your aerobic exercise to get to the baseline and beyond by finding an activity you enjoy.Then, measure your level of activity with the “talk test”: moderate intensity should allow you to talk but not sing, whereas vigorous intensity should allow you to speak a few words but not carry on a conversation.2. Strength TrainingStrong muscles equal stronger bones and more calories burned. Murphy added BodyPump classes to her repertoire, hoping to see noticeable results faster.“It’s 10 songs,” she said. “Each song focuses on a large muscle group. It’s quads, chest, biceps, triceps; there’s one just for your legs and abdominals and back.”That activity lines up with HHS recommendations, which champions muscle-strengthening activities at least twice a week. For many women, a workout choreographed to music might be a good way to ease into the world of strength training. Or you can start at home, using handheld weights and body-weight exercises such as lunges, squats, and wall sits. Others might just want to venture into a gym and ask for assistance with equipment, form, repetition, and sets.3. StretchingTraditional stretching can help you cool down after exercise. But yoga and Pilates workouts offer additional benefits. They can improve flexibility and range of motion, build core strength (which can help relieve lower-back pain), and boost stability and balance (which can prevent falls in the future).Above all, find what you like and stick to it.
For Murphy, it’s attending weekly classes—with some workout buddies—that give her a sense of accomplishment. For you, maybe it’s walking the dog for a mile every day and practicing yoga. Do some research, take some classes, and find out what works best for you.Check out some related reads:Your Skin Is Mature, So Your Skin-Care Regimen Should Be, TooAging and hormone changes can mean wrinkles and, yes, adult acne. Lessen the effects of time with these skin-care tips for women over 50.Five Things I Learned from Pilates
For instance: did you know that there are bones in your butt?

You’re late for work, traffic is awful, the trains are crowded, and as you wait at the bus stop praying your bus is on time, a cyclist whizzes by. Things would be so much easier if only you could bike to work. Well, why can’t you? As of 2014, just over 750,000 people in the US were commuting by bike, and the trend is still growing. Cyclists love how their daily ride to the office has become a fun, fitness-boosting experience, but is it really as easy as hopping on your bike and taking off? What do you wear? What if you smell? Let our guide ease you into the transition from grumpy commuter to happy pedaler.What kind of bike should I get?Just about any bike can be a commuter bike. What really matters is the nature of your commute. Is it hilly? Paved or unpaved? Look for a bike that can tackle your terrain with the right number of gears and the right tires (hint: your local bike shop can help). Then focus on personal comfort, price, and other needs like whether or not there’s room for a basket or saddlebags.So I just pedal the same route I drive to work, right?Not quite. There are different things to consider now that you’re cycling. When starting out, you might choose to stick to side streets and avoid traffic. But as your comfort level increases, busier roads are likely to be quicker and safer since they’re often better cared for. To help find the safest, most direct route, try using the Google Maps bike-route feature, which points out cyclist-friendly roads around town. Or get a bike map—usually for free—from your local bike shop.I’m nervous about riding alongside cars!There are plenty of safety issues to consider any time you’re on the road and just as many ways to stay safe. Wearing a helmet is a good start, but city cyclists should also ride by an important adage: bike like you’re invisible to everyone else on the road. Though you may think drivers and pedestrians can always see you, the reality is that conditions aren’t always that good. Going at it this way forces you to be more aware of your surroundings and teaches you to be as visible as possible on the road. Bonus tip: ditch the earbuds and ride assertively.How can I keep my skirt or suit looking good on the bike?By keeping it in your backpack or saddlebag instead. While almost anything can work as bike wear, if you’re riding for more than 30 minutes (or if it’s hot or your commute is strenuous) you’ll wish you hadn’t put on that cotton tee and jeans. Opt for sweat-wicking fabrics on the bike and carry along your more fashionable duds. You can even keep a buttondown safe from wrinkles by wrapping it tightly around a firm piece of cardboard and slipping it into your bag.OK, but won’t I still smell?No one gets awarded for pungence at the office. When a shower isn’t available, pack along a small towel and a supply of baby wipes. Once you get to work, you can wipe away any sweat and start the day feeling fresh. You can also hang removeable hooks under your desk, allowing your cycling gear to dry before the ride home.What else should I know?If you’re going to be riding regularly, you should know how to change a tire inner tube. Many roads are full of debris just waiting to ruin your commute. Instead of getting stranded, turn to YouTube or your local bike shop and arm yourself with some tutorials (and a spare, of course). After that, you’ll be ready to tackle any route.